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Distance
11.7km
Duration
1:28hrs:min
Avg. Speed
7.9km/h
Elevation Gained
329m
Photos
0taken during workout
Key Insights
🎯
Excellent Pacing
You ran negative splits - getting faster as you went! This shows great discipline and energy management.
🔥
Threshold Training
Strong effort with 54% in Zone 4. This improves your lactate threshold and race pace.
🏞️
Rolling Terrain
Good work on 1079ft of climbing. The varied terrain adds extra challenge.
🌟
Great Distance
You covered 7.3mi! Building solid endurance.
🏆 Achievements Unlocked
🏅Negative Splits Master
🏅Threshold Warrior
Your Rank
#12 of 40
Performance Trend
📈 Improving
You're getting faster on this route! 📈
vs Your Average
-11:38
(-11.6%)
📊Performance Over Time
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Previous Attempts
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+36 more attempts on this route
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17%
54%
24%
Z1
Z2
Z3
Z4
Z5
Z1
Very Light0:00
87-104 bpm0.0%
Z2
Light4:03
104-121 bpm4.6%
Z3
Moderate14:54
121-138 bpm16.8%
Z4
Hard47:59
138-156 bpm54.2%
Z5
Maximum21:33
156-190 bpm24.4%
📍Click a zone to highlight on map
ℹ️
Training Effect
You spent most time in Zone 4 (Hard).
Lactate threshold - increases speed endurance.
1
1.0 km
9:52
9:51
/km
↗+3.1%+31mUphill
2
1.0 km
12:04
12:01 ↓
/km
→+0.8%+8mFlat
3
1.0 km
7:01
7:00
/km
↗+3.5%+35mUphill
4
1.0 km
5:53
5:52
/km
↘-3.8%-38mDownhill
5
1.0 km
6:08
6:07
/km
↘-2.2%-22mDownhill
6
1.0 km
5:35
5:34 ↑
/km
→-1.3%-13mFlat
7
1.0 km
7:49
7:47
/km
↘-3.2%-33mDownhill
8
1.0 km
7:51
7:50
/km
→+0.2%+2mFlat
9
1.0 km
6:05
6:02
/km
→+1.2%+12mFlat
10
1.0 km
9:03
9:02
/km
⤴+5.5%+55mSteep Climb
11
1.0 km
7:54
7:52
/km
12
0.7 km
3:09
4:38
/km
⤵-6.1%-42mSteep Descent
Partial split
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↓Slowest split
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